Training

Strong Arm Tactics

How Flex Lewis turned his arms from a weakness to a strength.

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 TRICEPS WORKOUTS 

  • Rope Pushdown (wide)* SETS: 3-4 REPS: 20
  • Rope Pushdown (narrow)* SETS: 3-4 REPS: 20
  • EZ-bar Pushdown (overhand)* SETS: 3-4 REPS: 20
  • EZ-bar Pushdown (underhand)* SETS: 3-4 REPS: 20
  • Cable Triceps Extension* SETS: 3-4 REPS: 20
  • Smith Machine Close-Grip Bench Press SETS: 4 REPS: 15-8
  • Dip SETS: 3-4 REPS: 20+

*First five triceps exercises are performed in 3–4 giant sets with no rest between exercises

 BICEPS WORKOUT 

  • Standing Alternate Dumbbell Curl | SETS: 3-4 REPS: 10-20
  • Standing Dual Dumbbell Curl SETS: 2 REPS: 10-15
  • EZ-bar Curl SETS: 4 REPS: 12-20
  • Two-Arm Cable Curl SETS: 3-4 REPS: 21+ 3-5**
  • Hammer Curl SETS: 3-4 REPS: 12-20

**21 curls with 3-5 additional rest-pause, peak contraction reps.

FLEX

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